Fitting exercise into a busy work schedule is no easy task, but it is not impossible. Whether it is taking a walk during lunch or stretching at your desk, every little bit of exercise counts. Four simple ab exercises can be done right in the comfort of your cubicle. The American College of Sports Medicine recommends eight to 12 repetitions for strength-training exercises.
Seated Reverse Crunch
Sit upright on the front of your chair. Cross your arms across your chest and tighten your abdominal muscles. Keeping a straight line from your hips to your shoulders, slowly lean backward until your upper back touches the back of your chair. Use your abdominal muscles to bring your body back up to starting position.
Seated Bicycle Crunch
Sit upright on the front of your chair. Place your hands behind your ears, lightly touching your head. Avoid pulling on your head during the exercise, as this can cause neck pain and injury. As you contract your abdominal muscles and perform a crunch by bringing your chest toward your legs, lift your left leg and twist your body to bring your right elbow toward your leg. Slowly lower your leg and come back to starting position. Repeat the crunch with the opposite leg and elbow.
Seated Knee Raises
Sit upright on the front of your chair and hold the sides of the chair. Keeping your abdominal muscles tight and your back straight, lean slightly back. Start with both feet flat on the ground, knees and feet together. Lift both feet off of the ground one to two inches. Hold for one second and then slowly lower your feet back to the ground.
Standing Oblique Twists
Stand upright with your feet shoulder-width apart and knees slightly bent. Raise your arms to shoulder height in front of your body with your palms touching. Tighten your abdominal muscles and slowly rotate your upper body to the right. Only rotate as far as you can without rotating your hips. Hold for one second then return to center. Rotate to the left using the same technique.
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